Physical activity is vital at any age, but as you grow older, changes set in that make exercise even more crucial. Conditions that typically develop with aging can be delayed when you stay active and physical activity can even extend life expectancy.

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Reasons Exercise Is Important for Senior Health

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Mobility

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When you grow older, bones can become brittle and the muscles shorten. An elderly person can lose the balance and coordination that they have had their entire lives. Staying active helps keep the body flexible. Stretching routines will lengthen muscle tissue and help prevent wasting and shortening.  Exercise can reduce incidents of arthritis and osteoporosis by increasing bone density and joint range of motion. 

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Strong Heart

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One critical component of aging is heart health. Regular exercise helps to keep the heart muscle in shape and can ward off common cardiac problems. Exercising at even a light intensity will raise the heart rate and improve overall fitness. 

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Mental Health

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Exercise is a natural mood enhancer. When you work out, the body releases endorphins that make you feel capable. If you are elderly and fighting the psychological effects of aging, exercise may be the key to giving you drive and energy. A sedentary lifestyle can affect you at any age, but after retirement, the days may seem longer. Take part in an exercise program to help fill some of the hours. Exercise will also improve cognitive functions. As you age, your memory may not be as clear as it once was. Exercise can help improve mental focus.

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Arthritis

 

Exercise is one of the most crucial options for arthritis management. Regular activity helps lubricate the joints and can help reduce overall pain and stiffness that is often present among individuals with arthritis. Moreover, obesity is a risk factor for the disease, and increasing physical activity levels can help better manage the debilitating symptoms of arthritis.

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Metabolic Dysfunction (type II diabetes and obesity)

 

Type II diabetes and obesity are two closely related diseases in which the body is in metabolic dysfunction. Exercise can help maintain proper body weight and help regulate blood glucose and insulin levels to make the body more efficient.

 

Cancer

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Exercise has been shown to help improve overall cancer risk among a variety of different forms of cancer. Studies have shown a moderate percent reduction in breast cancer risk among women who perform moderate to regular exercise.

 

Insomnia

 

Certain medications and life events can prevent the body from proper sleep. Higher levels of physical activity can help exhaust the body enough to place it in a position for restful and lasting sleep. Avoid strenuous exercise two hours before bed to obtain these benefits, and aim to meet the daily activity recommendations.

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Most common exercises for Seniors to maintain the health

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Finding the right exercise is the ultimate life hack. Not only will it help the elderly feel better physically and emotionally, it will help them live independently far longer – dramatically improving their quality of life.

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Stretch Your Upper Body

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Focus on arm and chest muscles by standing with your feet shoulder-width apart and your arms at your sides, then bring both arms behind your back and grasp hands. With your shoulders pulled back, hold the move for about 30 seconds, release, and repeat.  This exercise benefits the muscles of the neck, shoulders, and upper back.

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Stretch Your Lower Body

 

To stretch your quadriceps, start by standing behind a chair and grabbing it with your right hand. Bend your left leg behind you and grab your foot with your left hand, making sure to keep the thigh as close to perpendicular to the floor as possible. Hold the stretch for about 30 seconds or long enough that you feel the stretch in front of the bent thigh. Release the foot and repeat on the other side.

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Leg Raises

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Not only do leg raises help strengthen the thigh, hip, buttocks, and lower back muscles, this type of exercise benefits balance as well. For side leg raises, stand behind a chair and hold on for better balance. Lift one leg out to the side, keeping it completely aligned from heel to hip, while maintaining a straight back and a slight bend in the supporting leg, then slowly lower the leg. For back leg raises, use the same chair for balance and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg. Do not bend the lifted leg or point the toes, and keep the standing leg slightly bent. For each exercise, complete two sets of at least 10 reps for each leg, alternating legs between sets.

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Biceps

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Lifting everyday objects like a suitcase or a gallon-size jug of water can become more difficult as you age. Arm curls will strengthen the muscles involved with these movements. Either seated or standing, hold hand weights down at your sides with palms facing up and elbows tucked in, then bend your elbows and lift the weights toward your chest. Hold each repetition for about 1 second, then slowly lower the arms; do a set of 10 reps, rest, and repeat another set.

 

Raise Your Arms for Upper Body Strength

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Adding resistance with light weights or elastic bands helps develop muscle mass and upper body strength. Sit (or stand) with feet flat on the floor and hold weights at shoulder height with palms facing forward, then lift the weights above your head. Other beneficial exercises for upper body strength include side arm raises — hold weights at your sides, palms inward, and raise your arms out to the sides — and front arm raises — hold weights at your sides, palms down, and raise arms to shoulder height. Aim for two sets of at least 10 reps for each of these three exercises.

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